Run this week however you want, you don’t need to start on Monday, just act whenever it is convenient, just do day after day and take a rest day when it feels necessary (Unless you’ve just started then you must just keep going. if you don’t feel tired on a prescribed rest day just keep going until you can feel your body needs rest. Run this for a few weeks until you understand your body better and then change it up to what works for you focusing on what needs extra work and prioritising that and then cut down on what naturally grows for you.
Red Text = Working set. This is the set you need to put the most effort into
Rep ranges = when there is a rep range provided that is not a random number. It’s not the number of reps you do that matters but the effort level at which you complete them. So you must set the weight so that you can only do as many reps as are being advised.
Leaving Reps over/ in the tank= You still have the ability to do however many reps, but on sets where you need to leave some behind that is so you don’t go to failure
Rest Time = Unless specified otherwise aim to take 2-3 minutes rest between each set to reset your nervous system and ensure you can go into each set at full effort
Set 1: Start with low weight and go for 30 reps to get blood into the muscle
Set 2: Increase the weight slightly so you can hit 20 reps. You want there to be a burn at the last few reps.
Set 3: Go for 10 reps, Fast but controlled squeeze together and then a slow and controlled lowering of the weight.
